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Grape vs Prune - In-Depth Nutrition Comparison

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Important differences between Grape and Prune

  • Grape has more Manganese, however Prune is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Iron.
  • Prune's daily need coverage for Vitamin K is 37% more.
  • Grape contains 2 times more Manganese than Prune. Grape contains 0.718mg of Manganese, while Prune contains 0.299mg.

The food varieties used in the comparison are Grapes, american type (slip skin), raw and Plums, dried (prunes), uncooked.

Infographic

Grape vs Prune infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Grape
Grape
0
:
7
Prune
Prune
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Equal in Sodium - 2
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 4% 5% 17% 1% 2% 14%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Calcium +207.1%
Contains more Iron +220.7%
Contains more Magnesium +720%
Contains more Phosphorus +590%
Contains more Potassium +283.2%
Contains more Zinc +1000%
Contains more Copper +602.5%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Grape
Grape
2
:
7
Prune
Prune
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Equal in Folate - 4
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin A +681%
Contains more Vitamin E +126.3%
Contains more Vitamin B2 +226.3%
Contains more Vitamin B3 +527.3%
Contains more Vitamin B5 +1658.3%
Contains more Vitamin B6 +86.4%
Contains more Vitamin K +307.5%
Equal in Folate - 4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
:
4
Prune
Prune
Contains more Water +162.9%
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Equal in Fats - 0.38
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +162.9%
Contains more Protein +246%
Contains more Carbs +272.5%
Contains more Other +363.2%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
:
2
Prune
Prune
Contains more Polyunsaturated fat +64.5%
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Polyunsaturated fat +64.5%
Contains less Saturated Fat -22.8%
Contains more Monounsaturated Fat +278.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Grape Prune
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape Prune Opinion
Net carbs 16.25g 56.78g Prune
Protein 0.63g 2.18g Prune
Fats 0.35g 0.38g Prune
Carbs 17.15g 63.88g Prune
Calories 67kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 16.25g 38.13g Grape
Fiber 0.9g 7.1g Prune
Calcium 14mg 43mg Prune
Iron 0.29mg 0.93mg Prune
Magnesium 5mg 41mg Prune
Phosphorus 10mg 69mg Prune
Potassium 191mg 732mg Prune
Sodium 2mg 2mg
Zinc 0.04mg 0.44mg Prune
Copper 0.04mg 0.281mg Prune
Vitamin A 100IU 781IU Prune
Vitamin A RAE 5µg 39µg Prune
Vitamin E 0.19mg 0.43mg Prune
Vitamin C 4mg 0.6mg Grape
Vitamin B1 0.092mg 0.051mg Grape
Vitamin B2 0.057mg 0.186mg Prune
Vitamin B3 0.3mg 1.882mg Prune
Vitamin B5 0.024mg 0.422mg Prune
Vitamin B6 0.11mg 0.205mg Prune
Folate 4µg 4µg
Vitamin K 14.6µg 59.5µg Prune
Tryptophan 0.003mg 0.025mg Prune
Threonine 0.017mg 0.049mg Prune
Isoleucine 0.005mg 0.041mg Prune
Leucine 0.013mg 0.066mg Prune
Lysine 0.014mg 0.05mg Prune
Methionine 0.021mg 0.016mg Grape
Phenylalanine 0.013mg 0.052mg Prune
Valine 0.017mg 0.056mg Prune
Histidine 0.023mg 0.027mg Prune
Saturated Fat 0.114g 0.088g Prune
Monounsaturated Fat 0.014g 0.053g Prune
Polyunsaturated fat 0.102g 0.062g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
11%
Grape
31%
Prune
Minerals Daily Need Coverage Score
7%
Grape
35%
Prune

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Grape
Grape is lower in Sugar (difference - 21.88g)
Which food is cheaper?
Grape
Grape is cheaper (difference - $1.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients
  2. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.